"DB Fight Gone Bad"(8.4.2010)

I. CrossFit Running Certification(August 14th and August 15th, 2010):
The weekend of August 14th and August 15th, the gym will be closed due to the CrossFit Running Certfication that Vagabond CrossFit will be holding at the Brockton Facility. Dr. Romanov, the inventor of Pose Running, will be giving the two day lecture on Pose Form and Technique. The event is almost sold out and have talked to various people around and outside the country who will be attending the event. It is just the beginning of Vagabond CrossFit’s journey into growing into a bigger community and hopefully someday a bigger facility. It is hard to imagine, less than a year ago, we were working out of 200 square foot garage and a couple of barbells. I want to thank everyone for their help over the last year and let’s continue to make Vagabond CrossFit a success story in the South Shore Area.

II. Paleo Challenge(September 16th thru December 16th, 2010):
Please keep in mind the Paleo Challenge that will be embarking on Vagabond CrossFit in less than 6 weeks. I will be handing out spreadsheets and daily tracking sheets to keep track of points and what you are eating throughout the day. These will be handed every week and points will be added up every weekend and I will post on Skill Development Board to show front runners and ones who are falling behind. 20$ Entry Fee.

III. Anyone Want to Have a Vagabond Internal Throwdown?
I am taking suggestions from different Vagabonds in the gym of doing a certain throwdown within the gym. Any suggestions would be valued and any ideas would even be better. Let me know what you guys want to do and when we can do it?

IV. Dynamic and Agility Mobility Warm-Up:
Lateral Development
Spiderman Lunge
Forward Momentum to Backwards Momentum
Samson Stretch
Leg Cycle
*T-Agility Drill x 3 reps x 3 sets, rest 1:00 minute between sets*
There will be four cones set up during the T-Agility Drill. The first cone will be set and you will have to run straight ahead to a cone 1o yards in front. You then lateral shuffle to the left for 5 yards and then lateral shuffle back to the right cone. Lastly you will shuffle back to middle of cone and run backwards to the start position.
V. Strength WOD and Metabolic Conditioning Workout of the Day(“DB Fight Gone Bad”):
A. Weighted Bar Dips(1-1-1), please follow same guidelines and scaling chart from the last two weeks
B. “DB Fight Gone Bad”
Each movement will be performed for 1 minute for a total of 3 rounds. Each round will last 5 minutes long, and you will have a 1 minute rest between each round. The Objective of the workout is to get as many reps as possible in each movement. Your score will be your total amount of repetitions completed throughout the 3 rounds.

*Movements List*(All movements will be performed with dumbbells)
Push Press
Front Squat
In Place Lunge

*Weights used*
Men: 40, 35, 30, 25
Women: 30,25,20,15

Post Number of Repetitions to Comments.